Comparing Nutrients in 14 ounces Cereals ready-to-eat, rice, puffed, fortified VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Boiled Carrots	Recommended Dietary Allowance
Energy	55% 1596kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.97% 1.43g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	31.3% 12g	38g per day for Men 19-50 years
Protein	44.7% 25g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	860% 10.3mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	876% 140mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	4.7% 189μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1573% 126mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	26.7% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.6% 389mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, rice, puffed, fortified versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Boiled Carrots:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 39.4 times more Vitamin B1, 40.9 times more Vitamin B2, 54.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Boiled Carrots:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 9.9 times more Copper, 93.2 times more Iron, 2.5 times more Magnesium, 9.7 times more Manganese, 3.3 times more Phosphorus, 15 times more Selenium and 5.2 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 5 times more Calcium, 2.1 times more Potassium, 19.3 times more Sodium and 30.1 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Boiled and Drained Carrots lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 11.5 times more Energy, 10.9 times more Carbohydrate and 8.3 times more Protein than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 1.8 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein